WOD for 11-30-17

21-15-9 T2B

BOX JUMPS 20/14

then

9-6-3 BAR MU

BOX JUMPS 30/24

WOD for 11/29/2017

20 MIN TO FIND HEAVIEST:
1 POWER CLEAN
2 FRONT SQUATS
1 JERK

For time:

100 CAL ROW
50 THRUSTERS 45/35

Reminder hoodie orders need to be placed by 12/1; you may choose zip-up or pull-over. You do not need to pay for them until your hoodie has been delivered. 

WOD for 11/28/2017

5 RDS
20 PUSH PRESS 115/85
30 SQUATS
50 DU'S

POST WOD TABATA SIT UPS

We hope you all enjoyed your holiday weekend, and look forward to getting back on track until Christmas!! I know there are tons of parties, delicious food, potlucks etc... but remember, you can't out train a poor diet. With that said, keep your "cheats and treats" to p...

See you guys tomorrow!! 

WOD for 11/25/17

WENDLER 3-3-3+ DEADLIFT

3X70%
3X80%
3X90%

100M RUN
20KB SWINGS 1.5/1
100M RUN
15KB SWINGS
100M RUN
10KB SWINGS

WOD for 11/24/2017

15 MIN TO FIND A 1RM STRICT PRESS

14 MIN AMRAP
5 T2B
10 THRUSTERS 45/35
25 DU'S
 

WOD for 11/22/2017

3-3-3-3-3-3
FRONT SQUATS - SCORE IS HEAVIEST SET

Cash out - 800M JOG 

Order our zip-up hoodie (or regular hoodie) by December 1. Sign up sheet is at CFS on the front counter. Payment due at pick-up. 

WOD for 11/21/17

25 MIN DEATH BY WALL BALLS BY 1'S
AT FAILURE START DEATH BY TTB/KNEE UPS BY 2'S
IF YOU FAIL TTB START DEATH BY BURPEES BY 2'...

Interested in buying a zip-up sweater? We are going to place an order with the current design on a zip-up. Sign the form at the front desk if you are interested. 

Thursday is Thanksgiving. We will be closed, however, we are participating in the Turkey Trot with a potluc...

A huge THANK YOU to everyone who came in today, 11/17, to honor Jim Capoot. Two of his daughters came to join us at 5am, and they were happy to see us still posting the workout and honoring their father. 

WOD for 11/18/2017

WENDLER 5-5-5+ DEADLIFT

5X65%
5X75%
5+X85%

3 ROUN...